Comparing Nutrients in 7 ounces Boiled Carrots VS As Served In Restaurant Horchata

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Boiled Carrots	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	NA	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	25.6% 18.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.99% 0.71g	4.24% 3.08g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.79g	% 3.25g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 12.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	0% 0g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	188% 1691μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	0.58% 0.093mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.6% 2.04mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	0.44% 0.004mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.43% 0.67mg	0.25% 0.02mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	0.86% 0.02mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.5% 59.5mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	2% 67.5mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs As Served In Restaurant Horchata:

• Boiled and Drained Carrots have more Vitamin B1, more Vitamin B2, 13.7 times more Vitamin B3, more Vitamin B5, 9 times more Vitamin B6, 4.3 times more Vitamin E and more Vitamin K than As Served In Restaurant Horchata.

Comparing minerals per 7 ounces for Boiled Carrots vs As Served In Restaurant Horchata:

• Boiled and Drained Carrots have 1.7 times more Calcium, 8.5 times more Copper, 34 times more Iron, 3.3 times more Magnesium, 15.5 times more Manganese, 2 times more Phosphorus, 6.9 times more Potassium, 1.8 times more Selenium, 4.1 times more Sodium and 3.3 times more Zinc than As Served In Restaurant Horchata.
• Both Boiled and Drained Carrots and As Served In Restaurant Horchata have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Carrots have more Fiber and 1.6 times more Protein than As Served In Restaurant Horchata.
• While As Served In Restaurant Horchata contain 1.5 times more Energy, 1.4 times more Carbohydrate, 2.7 times more Sugars and 4.3 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as As Served In Restaurant Horchata have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.